Posted by & filed under Uncategorized.

Accessory / Activation / Opener:

2 sets of 5 reps of the Jefferson Squat Opener

The point of the Jefferson is to teach External Torque.

Understand that when we say push your knees out (not past the ankles) we are talking about rotation NOT abduction. This is an Opener, not a lift so the point is form & quality.

Keep your knees on top of the ankles and the shins as vertical as possible. Move inch by inch on each rep.

Strength / Skill:

Front Squat (8/5/2/1/1/1/1)
3 minute rest periods between singles

Work Capacity:   

EMOM for 20 min:

Min 1: Row (cal)
Min 2: KB Swings (24/16kg)
Min 3: SDHP (40/25kg)
Min 4: Rest

Finisher / Core / Accessory:

Banded-good-mornings x 100 reps (light and fast)